Carter Fitness Lab April 2019

APRIL 2019

CARTERFITLAB.COM | 209-232-6428

105 N LINCOLN AVE. MANTECA, CA 95336

GYM WIFE NOW LOVING THE GYM LIFE A WILL AND A WAY TO MAKE FITNESS WORK FOR YOU Saul, my husband, asked me to share my fitness overhaul. I had always kept my weight under control by dieting. Turning 50 surprised me with a slower metabolism and menopause. I found myself overweight and unhappy about it. I returned to Weight Watchers, where I am a lifetime member. This time, however, it didn’t work! Next, I tried keto, and though I love bacon, I found it impossible to maintain the diet. I finally decided to try exercise. I went to our boot camp and found an increase in my energy level and stamina. I also dropped 15 pounds. In the fall, Saul invited me to a 12-week challenge with the nutritionist that sets up meal plans for our clients. It made all the difference! I lost 30 pounds and am in better physical shape than I’ve been in years. I have energy, and most importantly, I like what I see in the mirror. I not only lost the weight, but I also changed my shape.

I make my lunch for work so I am not tempted by fast food or office treats. • Substitute sugary sodas and fatty coffee drinks for zero-calorie alternitives. • Be accountable to a coach. During the challenge, I would snap a picture of a restaurant menu to my coach, and he would tell me what to order. No joke! It took away the guessing as I was learning to make better food decisions. • Know your why. Do you want to lose weight for your health? To feel better about your appearance? It helps to remember why you are doing this on the tough days. Now, I can eat anything I want and still maintain my weight and shape. The secret is to plan ahead and eat the right portions. I feel great and no longer have pain in my knee. I am happy to report that getting older does not mean giving up on feeling good about yourself. Call Saul at 209- 232-6428. He will help.

With accountability to a coach, I learned to make good decisions about my eating. I learned to count macros in my foods and meet daily nutritional goals. My coach told me to continue boot camp and add weightlifting to my routine several times per week. Additionally, I was given a 10,000 daily step count goal. I hear women talk about how hard it is to lose weight after 50, and it certainly can be, but Saul and the team make it simple. Here are a few of the things I’ve learned over the last six months: • Track everything you eat. I even take a travel scale to restaurants. • When you weigh your food, use grams, not ounces. Grams are more precise and harder to guess. • Weigh yourself every day. Once a week is not enough. • Lift weights. The more lean muscle you have, the more calories you burn and the more food you get to eat! • Track your activity. 10,000 steps per day and 3–4 boot camps per week is the goal. • Plan for your meals ahead of time. Put them into your tracker the day before so it’s easy to stick to the plan.

As of April 1, Manteca Carter Fitness Lab has moved!

Find us at 105 N. Lincoln Ave Manteca, CA 95336

–Sharon Carter

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WALK TO WORK DAY A START TO A MORE ACTIVE LIFE

Everyone knows that walking is healthy for us, but not very many people have the chance to stretch their legs. With a busy schedule, you might not have the luxury to get up earlier and get a quick brisk walk in. But that doesn’t mean routines can’t be changed. Walk to Work Day is an unofficial holiday that encourages people to walk more in their daily lives. Finding the time to walk for 30 minutes a day can help you lose weight, reduce the chance of heart disease and diabetes, and improve emotional and mental health. A LITTLE HISTORY Walk to Work Day takes place on the first Friday of April every year and has been celebrated since 2004. The U.S. Department of Health and Human Services promoted the holiday with enthusiasm as a way to counter the alarming rise in obesity and health issues throughout the country. Since its debut, Walk to Work Day has been picked up by people, businesses, and organizations across the world to inspire people everywhere to exercise more. OBSERVING THE HOLIDAY To celebrate Walk to Work Day, simply slip on your walking shoes, grab a portable breakfast, and head out the door! Be sure to bring an extra

outfit and shoes with you as walking in high heels, dress shoes, and/or dress attire can be uncomfortable. For people who don’t have the time, try taking a short walk around the workplace during breaks or lunch. Getting in a 15-minute walk during the day will help you feel more refreshed and ready to get back into the grind. You can also invite other coworkers or friends to walk with you. OTHER MODES OF TRANSPORTATION Although Walk to Work Day encourages people to walk, there are other ways to get to work without having to drive. Biking is an excellent means of transportation and can be helpful for people who might have a longer commute. If you don’t own a bike but are still in need of a quick transport between two locations, you can hop on an electric scooter. These scooters have appeared across America over the past year or so and have proven handy for individuals needing to get from point A to point B quickly. Walk to Work Day offers a perfect chance to change up your routine for a more active lifestyle. Let this holiday be the first step in many that will come!

AMID AN EPIDEMIC, PT HELPS CURB OPIOID ABUSE WHY EXERCISE THERAPY SHOULD BE THE FIRST STEP IN RECOVERY

Today, a startling number of Americans suffer from opioid addiction. According to a report published in the Annual Review of Pharmacology and Toxicology, more than 4 percent of U.S. adults misused prescription opioids in 2018. Prescription drugs can lead to enough tragic overdoses on their own, but as the physical aspects of addiction set in and prescriptions dry out, addicts desperately turn to more serious drugs like heroin and fentanyl. Opioid addiction is indiscriminate; it can strike anyone of any social class, race, gender, or economic standing. This is one reason the overprescription of opioids over the last two decades, coupled with a more recent flood of street opioids, led to more than 70,000 deaths in 2017. In an effort to stem the tide of opioid- related deaths, the CDC issued a set of

new recommendations to doctors in 2016. They questioned the effectiveness of opioids for the management of chronic pain and encouraged physicians to instead focus on physical therapy, cognitive behavioral therapy, and other nonopioid pharmacologic options for long-term intervention. Studies show that physical therapy may have the potential to dramatically reduce opioid reliance, abuse, and overdose. In one 2017 study published in the Journal of the American Board of Family Medicine, researchers discovered that, in cases where doctors referred patients suffering from low back pain to a PT as a first-line treatment, the odds that the patient ended up needing an opioid prescription decreased significantly. Other studies have also reinforced the same trend for treatment

post-surgery: When physical therapy is the first recommendation, patients tend to use fewer opioids and actually spend less on treatment in the long run. The evidence seems clear: If patients follow the recommendations of the CDC and consider physical therapy before taking pills, they substantially lower their risk of dependence on and abuse of prescription drugs. Of course, you should always follow the advice of your doctor, but consider requesting a referral to PT first — it’s just a safer, more consistent, and less expensive option. And who knows? It might just save your life!

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ACTIVE SEARCHING FOR ACTIVE PASTIMES FINDING THE RIGHT TIME TO GET YOUR CHILDREN INTO SPORTS Whether you were the star player or the kid who picked flowers in the middle of the field all game, almost everyone has memories of being on a sports team when they were young. Some lose interest over time and pursue other activities, while others find they really enjoy their sport, maybe have a real talent for it, and continue playing until they are young adults. Whatever the case, parents should take a couple of factors into consideration when determining if their child is ready for sports. If they begin playing too early, it might turn them off to the sport before they really understand it. It could also result in premature wear on muscles and bones that prevents them from playing their sport later on. Most experts believe that the proper age for introducing your child to sports is somewhere between 6 and 9 years old. When they are younger than 6, it is important for them to be

active, but their motor skills are not yet developed enough to play most competitive sports. Trying to get them to understand this fact at that age might only make them frustrated with the sport and make them dislike it before they can even give it a try. Even when children are between the ages of 6 and 9, they might not be ready for sports that require higher forms of coordination, like football or hockey. Instead, try sports like T-ball, soccer, or karate. They won’t be ready for more intensive sports until they are 10–12 years old. If your child does not seem to enjoy team sports, you might see if they may like more individual sports, like running or swimming. Their personality can be just as significant as their age when it comes to choosing the right sport.

your child does not seem interested in any sports, even though they are old enough to understand the rules and are coordinated enough to play, you might want to consider other activities, like art or music classes. Still, it is essential that they are active for at least an hour every day, no matter their interests. Sometimes kids will get frustrated with the sports they play (even if they like playing them), and they might want to quit. If your child doesn’t seem to like the sport you signed them up for, encourage them to at least finish out the season. They might just need a little more time to warm up to it. However, if they still aren’t enjoying it at the end of the season, help them find other activities that they might like better. Ultimately, when a child is ready to play sports, it is important to stay in tune with what brings them joy and what keeps them mentally and physically healthy.

Some children might not show interest in organized sports at all. If

ROASTED RADISHES WITH RADISH GREENS

TAKE A BREAK!

Inspired by Food & Wine magazine

INGREDIENTS

• 3 bunches radishes with greens attached • 2 tablespoons extra-virgin olive oil

3. Once removed from oven, return skillet to stove. Over medium heat, stir in butter and add greens. Cook until they are wilted, about 2 minutes. • Salt and pepper, to taste • 2 tablespoons unsalted butter • 2 tablespoons fresh lemon juice

DIRECTIONS

1. Heat oven to 500 F. While heating, trim radishes and wash greens. Pat both dry using a paper towel. 2. In a large ovenproof skillet, heat oil over high heat until shimmering. Season radishes with salt and pepper, add to skillet, and cook until lightly browned, about 2 minutes. Transfer entire skillet to oven rack and roast for 15 minutes.

4. Finish with lemon juice and

additional salt if desired. Serve immediately.

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209-232-6428 | CARTERFITLAB.COM CARTER FITNESS LAB

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

105 N Lincoln Ave. Manteca, CA 95336

1. COVER TITLE SHARON’S FITNESS JOURNEY INSIDE THIS ISSUE

2.

WALK TO WORK TODAY!

PT HELPS CURB OPIOID ABUSE

3.

LETTING YOUR KIDS HAVE FUN WITH SOME HEALTHY COMPETITION ROASTED RADISHES WITH RADISH GREENS

4.

SHOULD YOU SKIP BREAKFAST?

IS IT OKAY TO SKIP BREAKFAST? THE TRUTH ABOUT THE FIRST MEAL OF THE DAY

Sometimes you skip breakfast simply because you don’t have time to eat. Other times, you skip breakfast because nothing really appeals to you. This is a common occurrence for many people across the country. But when you skip breakfast, you may find that you feel just fine. It begs the question: Is breakfast really that important? Do you need to eat breakfast?

It depends. Most people can skip breakfast and be totally fine. They’ll make it to lunch without skipping a beat. It all comes down to how you feel . Some people need breakfast or they’ll have to deal with mood swings — often referred to as being “hangry” — caused by low blood sugar. A healthy breakfast can stabilize your mood, helping you feel more positive, energized, and focused throughout the morning. We can, however, bust the notion that breakfast is the “most important meal of the day.” This phrase was used to market breakfast cereal in the last

century. In reality, it doesn’t mean anything. The most important meal of the day is whichever meal you get the most out of, whether it’s nutritional value, enjoyment, or both. Having a healthy, protein-rich breakfast does come with benefits, though. It gives you energy for the day and helps you avoid scrambling to find something to eat a couple hours later when hunger sets in. All too often, skipping breakfast (or having a carb-heavy breakfast) leads people to raid the vending machine or make unhealthy food choices they wouldn’t ordinarily make.

Along these same lines, skipping breakfast may encourage you to eat more later in the day at lunch or dinner. You may think you’re saving calories, but over the course of a day, you can end up consuming more calories than if you had simply eaten breakfast. With so much research on the subject of breakfast, one thing is clear: You should eat when you feel hungry. You don’t have to live by the conventional wisdom of “three squares a day.” When you listen to your body, you’ll feel better for it!

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